QTDDTOT

Is this a good routine for an intermediate lifter? It's coolcicada PPL with a bit of extra shoulder, chest and back work because those are weak points for me. Averages around 25 working sets each session. I want to run it PPLPPLx. Please give feedback I always get ignored in these threads.

> Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Standing Barbell OHP 3x5
Incline Barbell Bench Press 3x5
Cable Crossover 3x10-12
DB Front Raise 3x10-12
DB Lateral Raise 3x10-12
Rope Pushdowns 3x10-12
Overhead DB Extension 3x10-12


> Pull (Back/Biceps):

Barbell Rows: 3x5
T-Bar Rows 3x8-10
Lat Pulldowns 3x8-10
Seated Rows 3x8-10
Face-pulls 3x10-12
Shrugs: 3x10-12
Barbell Bicep Curls 4x10-12
DB Hammer Curls 3x10-12

> Legs (Quad/Ham/Calves):

Barbell Squats: 4x5
Single Leg Press 3x8-10
Romanian DL 3x8-10
Good Morning 3x8-10 (only performed once per week)
Leg Extensions 3x10-12
Hamstring Curls 3x10-12
Standing Calf Raises 5x10-12

>>35541066
>Old one is nearing 300.
don't start a new thread before the first one is autosaging

Didn't see new thread, so reposting here:

Anyone got advice for a bro that just premature ejac'd?
> just getting into it
> she grinds my dick like twice
> out of nowhere urge to cum and cant stop it

Idk what to do men. First time I've actually had feelings for a girl I'm sleeping with and this shit happens.

Libido is super low atm too.. dunno why. Couldn't stay hard after recharging

>>35542068
Get a cock ring

I haven't been able to do squats for almost 2 months because of a hip flexor injury, so I increased my deadlift volume (3x5 from 1x5). I'm starting to think I should just continue this course and never do squats again. I do power cleans too and play basketball as far as lower body work.

>>35542265
My question is this: why should I do squats instead of keeping a higher DL volume?

>>35541090
Drop the good mornings, and move shoulders to leg day. That way shoulders are at full strength for the routine.

>inb4 neckbeards say how wrong i am

>>35542068
It's just nerves. Rub one out before you meet her next time.

>>35541090
Ditch the face pulls and add pull ups to your back day

DYEL aspie, how do I know if I've done an exercise enough?
Been doing dumbbell ohps but IDK when to stop, I can always push out a few more after resting for a few mins

>>35542275
The benefits of squats are huge for leg/arse/core/neuromuscular development, which you won't be able to develop by just doing more DLs/power cleans/basketball.

What weight does the bar start to bend?

>>35542520
Probably bends at least slightly no matter the weight, but it becomes pretty visible at around 3pl8. Also depends on the bar itself

>>35542470
You only need to do like 3 to 5 sets for any given exercise, maybe more or less in some situations. In any case, don't just keep doing more sets until you're so fatigued that you can't do any more reps even after resting a few minutes.

Super noob here, doing SS. Today I squatted the bar plus 25lbs each side (sorry for being such a weakling senpai). Started warming up with the empty bar and increasing the weight and on my second set I felt pain on my left thigh when I was down, like a pull. I finished the set and rested 2 minutes instead of one. Last set, first two reps were ok, but the pain got back on the third one.

I suspect this is most likely due to poor form, but it may be another reason? Should I stop adding weight? Help me fan, I'm sick of being a weak skellington but I don't want to injure myself either.

So today, I did a rack pull with 365lbs using hook grip and chalk. Somewhere in the middle of the lift, I felt something like the cracking of knuckles, but only in my thumbs' knuckles. It wasn't painful and caused no problems afterwards. Should I be concerned about using a hook grip on heavier weight?

>>35542636
A pain is a sign something is wrong. Very likely you just had shit form and hurt yourself. Does it hurt to squat without any weight? Do you have flat-soled shoes (IE, hard and flat, no cushion)?

>>35542652
I use chuck taylors.
The pain came only in the last sets with full weight and only when I was down. When I stood up, the pain disappeared. The pain was like a muscle pull actually. It didn't hurt on the previous sets with less weight nor the first set with full weight. I just did a couple of squats with a stick I found around here, no pain at all.

>>35542732
Likely you just fucked up form at some point. Research squat form and look out for pain next time. Do a light weight before moving on, and if you feel pain, you might have pulled a muscle or hurt something. If that happens, you need to let it heal.

Will do, thanks a lot senpai!

Started lifting four moths ago. Gone up from 154 to 182 lbs. Ive gained a lot of strength in that time but ive got pretty fat in the stomach area also because I set my calorie intake too high (+1000 on some days). My plan is to start a -500 calorie deficit until im back down to 168 then push back up to 182 and keep repeating this cycle eating clean until im happy with my lean-ness.

Is this a good plan?
Any suggestions for what else I could be doing to lose bf%?
I already do 20 minutes of cardio a day but im not willing to increase it right now because it puts a lot of strain onto my calves and ive fucked up my lower abs which is causing me a lot of grief.

>>35542956
If you want to really lose weight fast without relying too much on cardio you can always try an EC stack, basically simulates cardio and a great appetite suppressant as well.

Just don't get addicted to the caffeine.

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>>35541066
Been doing SS for 3 Months. Any advice in helping to achieve my goal? He's been lifting for 1 year.

>>35543146
Just keep going, make sure you're making consistent gains, bulk lean, and stay away from cheat days.

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How do I fix the rounded hump I have in my lower back? I'm currently working on hamstring /glute and groin flexibility and have been doing yoga to try to correct it but I haven't seen much progress so far. Is there anything I should add to that routine?

Also I'm wondering if it's just bone structure or actually some kind of deformity I've developed over the years from having been doing flooring work.

Llifts are
DL 335
SQ 240
BP 205
OHP 120
5'8" 155lbs.

>>35543037
I do an EC stack, just added Yohimbine HCL into the mix because new girlfriend loves the D.
> Felt like I was on fire and going to die this morning
> Didn't even do anything other than walk around work
How fucked am I?

>>35543221
I don't think you should mix the two.

did you read the safety guidelines of the EC Stack?

>>35543245
I did, I usually run my stack for 2 weeks and take a week off. First time mixing in YHCL

>>35543258
Well then, don't do that.

You also can do about 10 weeks of EC without stopping and then do 2 weeks off.

So I got some dumbbells for christmas and decided to try them, I think I over did it because now it hurts to move my arms, like any muscle movement one arm hurts more than the other what do I do?

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>>35541066
I know its hard to see in the photo but i just looked in the mirror for the first time since working out today and i seem to be developing stretch marks between chest and shoulder? anyone know why this is happening or what this is? thanks in advance.

If my family has a history of male pattern baldness will creatine cause me hair loss?

Skinnyfag here currently 140lbs and 5´11
Planning a beach trip on December
What is a good bodyweight goal for my height? For ottermode
How long should I bulk and cut for showing my gains at the beach?

>>35543408
It's called DOMS, google it. You can do nothing but let them rest; protein, sleep, foam rolling/stretching may help them recover faster.

>>35543461
no, I'm in a similar position and I researched it. Creatine is very unlikely to cause baldness but if you're balding it may accelerate it.

>>35543515
You need to read the sticky.

>>35543523
Thanks m8. Im quite young still (20), so i probably wont start balding for awhile.

>>35542520
yeah I've noticed around the 300lb mark for DL

Anyone use armistane alone (not as a PCT)? Thoughts?

Question applies to any aromatase inhibitor

Is rippertoad right, the ezcurl bar is terrible for doing curls? Should I just do regular old dumbell curls intead?

>>35543806
yes

>just started C25k
>running outside in the dark
>neighborhood lights are refracting weird and causing distracting beams in my eye
What is this? Are my eyes fucked?
Shiieet

I can't do any lower body work for a while due to a pending surgery on my leg; can anyone recommend a decent upper body only program while I wait?

Assuming that I meet all my macros/micros and get the same deficit, is there any real difference between paleo, low carb, ketogenic and an "average" diet?

hey all, my knees are hurting on the front just above and below the patella and don't seem to be getting any better, just the same pain lever for weeks on end. rubbing epsom salt lotion on them helps temporarily, and so do epsom salt baths.
Am I fucked or can I fix this?

>>35544329
you're fine

>>35544332
Brosplit

>>35544372
>Assuming that I meet all my macros/micros and get the same deficit
If you meet your macros/micros and get same deficit there is no difference, only difference is the philosophy behind the diet e.g not into killing animals, or don't like the idea of processed foods and their effect on society.

>>35544767
Considering it hasn't hurt enough for you to go to the dr I assume you might have either given it a minor type 1 tear or the muscles around the knee are tight. Pretty much stretch and foam roll the quads, hamstrings, glutes, and calves. Any muscle that hurts to foam roll, foam roll more, but don't foam roll bone.

how much of a difference can lowering the bar after a powerclean instead of dropping it make?

Haven't been squatting for the last 3 months.

I have a Push Volume day, a Pull Volume day, a Push Intensity day, and a Pull Intensity day.

Push focusing Bench, Pull focus on Deadlift/Deadlift Variation.

Where could I best add squatting?

Preacher curls -

Did theme the first time yesterday and my forearms are pretty sore. Is this how it should be?

Would doing reverse preacher curls be a good exercise? (Palms down instead of up.)

First day of Dbol! Used 50mg as soon as in the morning, ate breakfast, drank my pre-workout and went to the gym about 2 hours later. I can't really say I felt anything from the Dbol in the gym (i was really hoppefull for dat Dpump). Does it takes a couple days to get the most effects?

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On a cut is pic related acceptable for cutting or go original?

>>35543146
pls respond homies

>>35545917
originals cheaper and better

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>mom died of cancer when I was 9
>obviously fucked me up bad, but am currently stabil, albeit eccentric
>have no mother figure, no source of feminine affection in my life
>feel tfw no gf so strongly, every breakup is probably a repeat of my original loss
>prefer milf + wincest porn for obvious freudian reasons

how fucked up am I? and how fucked am I at ever being happy alone?

any other neuroses or pathologies I can expect?

>>35543146
you look just like me, like in your face.

>>35546190
post pic brah

>>35546255
eh naw
do you get called Mclovin a lot?

What should a 5' 1".5 female weight? I feel like I'm getting too fat.

if i'm fat as fatass, how do i do hiit? how should i ease into?

>>35546174
not making jokes but I'm 95% sure you have autism, you should try to get diagnosed you'll get autism bux I do

>>35546358
nah I'm actually quite extroverted and personable. maybe even charming. thats my opinion, of course, but my people-skills are actually my strong suit. Did a lot of comedy, standup, sketch etc so I can work a crowd

>>35546369
I was thinking more Aspergers side of the spectrum, functional but still autistic bro

>>35546270
yo who is this?

>>35546312
The same way everyone else does. Follow couch to 2k. (or 5k? I don't remember)

>>35546306
According to the government BMI chart, a 5'1" woman between the weight of 100 and 125 is considered a "healthy" weight. Now, if it's bodyfat you're concerned about, that's an entirely different equation.

>>35546270
yeah i do?

>>35546422
What would be a good body fat?

What's an average rep range for pushups?

Skinny fag started trying to work out last year. Got a inflammed rib(intercostals) and had to stop. Want to start again, but avoid that shit cause weak ass rib cage.

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>>35546476

>>35546479
I think you're supposed to aim for 8 with full ROM

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Been having problems doing cardio lately. Usually I jog or bike 2-3 days a week, but my knees have been killing me whenever I do. Stretching or walking beforehand don't seem to help. I am terrified of getting a torn ACL. How the fuck am I supposed to warm up a knee?

>>35546502
>2% at 18-20
>2.5% at 21-25

is that shit even attainable? thats like losing all your assfat lean.

I cant stick to a diet, and I cant find the motivation to drag my fatass to the gym for even the most basic workout. I used to workout all the time in highschool, but after I broke my hand it all went downhill,now im fat as fuck and just cant find the willpower to change it. Does anyone have any tips for this?

How do I tell who at the gym is also gay.

>>35546562
that's the leanest the human body can go (or should go). It's the necessary amount of fat for the body to still function properly, any lower and you'll have serious health risks.

Matter of fact, being that low is probably already a health risk.

Same goes for the women's chart. 12% and down is really kind of risky. Without muscle that's anorexic levels. I'm assuming these charts are made with fit-individuals in mind though.

>>35546579
Dick tasting event.

>>35546571
Don't come here looking for pity, this is basic human will you're asking for. The only person who can provide that is you. If you honestly want to get lean or /fit/, you'll put in the effort. Otherwise you don't care.

>>35546612
Useless answer is check, now time for the actual answer with helpful advice to come shortly thereafter

>>35546624
Sure, ignore what I have to say. Just like you do with everything else.


I'm not joking around or trying to troll you. There's no magic word that will make you eat healthy or go to the gym. There is one person in the entire human race who will help you and it's you. If you can't motivate yourself to get to the gym, you clearly don't care enough to put forth the effort to get rid of your doughy disgusting body.

>>35546571
if you can't find the motivation then it's probably a lifestyle issue, you probably need to change something else in your life, get a new job, move somewhere else, get new friends, etc

>>35546641
stop being a faggot

>>35546663
If the fucker doesn't care enough to save his own body and comes here complaining he doesn't deserve help. I was the same fucking way a few years ago and would whine the same way. Only thing that changed was I woke the fuck up and knew that I was the only one who could fix my life.

How do I get a handsome /fit/ bf ;-;

Could being skinnyfat be the cause of my back pain?
It's like my erector spinae hurt and are constantly knotted

>>35543446
try rubbing magnesium on it

>>35545042
It can break the bar/weights, you look like an arsehole, otherwise not much besides perhaps some neuro muscular/motor stuff.

>>35545079
Most push/pull routines include a leg day specifically i.e PPL. I'd add squats into their own day and maybe put bench or bench variant after it, also i'm not a fan of volume deadlifts.

>>35545586
You probably won't notice any different feeling but will notice changes to gains after a fmonth.

>>35546728
>Could being skinnyfat be the cause of my back pain?
No, but what's caused you to be skinnyfat can also have caused your back pain; a lack of exercise and moving around in general.

>>35547060
That's what I thought. I just started C25k and started cutting.
Also trying to sit less but that's honestly the hardest part.
I just want a healthy back again. Life is hell like this.

>>35547090
Also realize that while chronic back pain isn't a very well understood phenomenon, what's clear is that it's almost never related to any actual tissue damage. Once you come to this realization, you will be less fearful of painful sensations in your back and thus it will hurt less. Pain is funny like that.

But exercise is the main thing.

>>35547107
The only possibly alarming thing about the back pain to me is sometimes it almost feels like the pain is coming from the spine.
No referred pain or sciatica so I'm not too worried, but still, it razzles me up sometimes.

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I'm 188 cm, went from 95 to 84 kg by dieting and doing bodyweight exercises. Gut and love handles still there. At what weight will they fucking disappear already jesus christ.

>>35545079
Swap to PPL?
If not I'd say add them on Pull day, before/after deadlifts depending on priorities.

Yes, I have read the sticky.

I'm a girl and I'm approximately 22 pounds overweight. 5'7 and 154lbs. I've cut out all the bad processed foods from my diet three weeks ago and I only eat real food now. You know dark rice with chicken, broccoli, oats and such.

But I think I'm eating too much cause my weight isn't coming down really. I lost like 3,3lbs so far but I don't think the diet is working cause I'm never hungry and yeah, I feel like I eat quite a lot even though it's all good stuff.

What's the best way to shed that 22lbs and soon? I been trying to diet for like six months ago, but I'm a typical woman and always drop it after few days usually. I just get such comfort from food. I'm not binging now my weight hadn't gone up still, but naturally I didn't lose the weight either.

I use myfitnesspal and exercise. Should I drop the gym for now and only do HIIT every other day and drastically cut calories? Like around 700kcal. Eating 1000-1300 now and the progress is slow. Before when dieting with 1500kcal, my weight didn't come down at all.I'm not enormous so losing weight isn't as easy as for some actual hamplanet. But I'm chubby and disgusting so I wanna lose the weight, I really do. How quick is it possible to do?

I think I hit my elbow hard at some point. It's sensitive and it hurts to put my tricep under tension or flex it.

How do I go about remedying this witout taking too much time off?

So I've been on the EC stack (no Aspirin) for about 4-5 months now. Currently doing 3x 24mg/200mg. It's been pretty good but the stimulant effect wore off a while ago. Still got a lot left on my cut.

Should I cycle off this shit for a while? Should I cycle in Yohimbine while off the EC? Heart's pretty good, BP readings average out at 114/68.

>>35547154
If youre not losing 1lbs a week with 1000-1300kcals youre counting wrong

>>35547154
3.3 pounds is actually quite ideal after 3 weeks if you're aiming for a sustainable weight loss. The slower you go and the more patient you are, the greater the chance that you'll manage to keep off the weight permanently.
You aren't feeling hungry. That's a good thing. You're not supposed to feel like crap - if you do that means you aren't making healthy lifestyle changes but just crash dieting, which ALWAYS results in regaining the weight.
You may have to reduce your intake very slightly to keep losing weight, but you're definitely on the right path.

>>35547184
Okay thank you. This time my diet has lasted a record time though, I haven't eaten any crap since and I've exercised frequently. But as said the weightloss like this is slowwwwww. But I guess it's good like you said and I just gotta give it some time cause before all those magical soup diets has failed sooner or later.

>>35547217
You didnt get fat in weeks, youre not gonna lose the fat in weeks.

Is carb cycling bullshit or on to something? Is it useful for bulking?

>>35547326
It's more of a cutting thing, eat a bit more on the days you go hard, less on the days you don't. Keeps you from starving yourself and losing precious gains.

If you want to bulk just eat a bit more every day.

>>35547365
I've been bulking the regular way for a couple of months, it's just that I've used a generally lower carb type of diet for leaning out in the past, and the feeling after the first high-carb meal is just godly, just wondering whether doing this often will let me push harder for progression in the gym

What are some good appetite suppressants?

>>35547406
I'm never hungry after doing HIIT. Eating no carbs at breakfast also doesn't make me hungry later for some reason. Sucking it up is also the final option

What is a good website/YT personality for checking out form on lifts. Not only the compound lifts but also accessory.

My wrists are cracking whenever I clasp my hands and roll them around. They crack when I do pushups as well, but not if I do fist pushups. No pain, just discomfort

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>>35547148
stubborn body fat

I've been experimenting with squat stance and stuff.

The best one ive worked out that allows me to keep a nice tight upper back and no low back rounding has me on the balls of my feet, to mimic wearing heeled shoes, and has me go ass to ankles to even just break parralel.

My back is almost entirely vertical and my feet are closer together than I've done before.

I swapped to Highbar due to medical reasons and right now I'm concerned more about form than shifting heavy weights.

I guess my question is there such a thing as too straight a back in squatting? Most I've seen online has some form of forward lean and has some distinction between ATG and parralel, my most comfortable squat has me going as low as I can to break parralel.

I just want to make sure I've exhausted every possible idea before investing in some proper weightlifting shoes.

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>>35546378
can you get bux for being aspergers in the US?

>>35546174
Go see a shrink desu senpai
You can be happy alone, many people are. What will probably help you a lot would be trying to know some women on a none sexual level. I.e. have some female friends. This will probably help you deal with having females in your life. Also, when it comes to finding a partner, make sure you try stay objective. You don't want to fall for the first girl who shows a bit of interest in you just because you crave the attention. Make sure that you don't blow other things in your life off for her, i.e. you have plans to hang with friends, hang with your friends. You go to the gym 3 times a week, keep doing that. As long as you keep what is essentially you and just add her to it, you should have a better chance than if you just make your life about her because you are hurting bb.

>>35546561
Google?
Do some high rep squats, take your time peddling slowly, high rep single leg curls/extensions depending on how it feels, basically anything that takes you through the range of motion

>>35546726
Approach guys and talk to them. Make them laugh, avoid the ones who are super vain because they will be jerks

>>35547148
Build some muscle mass, jesus... And they will disappear when they disappear. I'm 181cm and 85kg, legs are lean, shoulders are lean, still have love handles. Just happens bro. They will disappear when they do. Don't go by weight, go by appearance, take photos every week. Obviously weight will let you know how its going but photos are bet senpai

>>35547154
1lb a week is ideal. You'll probs hit goal about May. If you want to speed up the process, don't cut calories, especially if you are feeling really good. Increase output. Lift weights with barbell (deads squats powercleans) and do HIIT 2-3 times a week. Park really far from the store, walk as much as possible etc. basically keep lifting and do more cardio. Look up things like tabata if curious, I quite like it for squats when cutting, more interesting than cardio, swimming is pretty good

>>35541066
how many scoops a day?

>>35547162
RICE, stretch your forearm muscles, high rep band pushdowns to get blood flowing, foam roll tricep. Depends really what you damaged and why. It could be a knot in your triceps or biceps so try find some?

>>35548018
Don't be afraid of forward lean. What is more important is your back angle not changing once past the halfway point. Also, don't squat on the balls of your feet. heels on the floor or else you'll hurt yourself. Either improve ankle mobility or buy oly shoes to raise heel, NEVER balance on your balls, you will overbalance and break your neck

>>35547935
Fish oil and magnesium will help

>>35548249
Try to reach your protein macro with real food. If you find you're lacking a bit, top up your macro with scoops.

>>35548257

My mine problem is I guess leaning forward at the bottom of the squat and losing tightness in the upper back and then the bar basically ends up resting right in between vertebrae, it only seemed to happen at my work sets, I'd thought I'd sorted it but it came back.

I think the trouble is going too deep, with raised heels and having to go as deep as I can to hit parralel it sort of eliminates that problem.

And dont worry they were only bodyweight squats to just sort of get a feel for it, I might stick some plates under my heels next time at the gym though to the it out.

>>35548322
In which case work on the problem not avoid it. Strengthen your upper back. Chins and rows. Also, do some front or zercher squats depending on mobility and how much you care about looking like a spanner to practise keeping upper back tight in the hole. Based on your description, you're just not keeping the bar tight. Practice setting up better. Pull yourself into the bar, shoulder blades down, elbows tight, lats flared then big breath and don't let go of that tightness. If going "too deep" makes your heels come up, you aren't going deeper you're just changing your mechanics to give the illusion of depth. Work on your problems bro, ankle mobility, hip mobility and upper back mass/tightness. Also, film yourself

>>35548386

I must have misphrased it but my heels stay flat on the ground when I'm squatting. They don't rise during.

But I hear you on mobility, its definitley something I need.

Should I stop progressing weight and focus solely on mobility and form for a while then?

If I'm having to lift ugly to progress then I'm not likely to get myself messed up, right?

>>35548498

*More likely not not likely

>>35548498
You shouldn't necessarly limit progression. If I was in your position, I'd hammer mobility every day, finding what is needed and what works for me then on squat days I'd perform all warm ups with perfect form, really engraining it then when I'm around a weight I know my form will decay if I go heavier, that's where my work sets are done, then do some back off sets with perfect form or back off front squats. Just go as deep as your current body allows, over time it'll get deeper. In all honesty, unless you're entering a powerlifting comp, parallel is not the be all or end all. Hit your stretch reflex and squat, over time it'll get deeper. I squat way deep considering I do low bar but I have no buttwink, I just have obscene ankle mobility so stay really upright. When I PR, I hit parallel because I'm scared of going deeper but it probably hurts my numbers more because there's no stretch

Should i go lifting again today ? i had my rest day yesterday but i'm still sore in my thies.
SS wiki says that it will go away after the warmup but i'm not sure if i believe that. Should i go for it ?

>>35548749
yes

This is sorta in between "QTDDTOT" and "deserves a new thread", but here we go:

I broke my right leg. I've been in the cast for a while and it looks like it's going to be a while yet. I'm positive I've put on about 2KG already and lost some strength. I can feel that I'm fattier.

I'm already restricting my calories quite a bit (since I'm virtually sedentary), what else should I do/can I do? I normally go to the gym, should I grab some free weights and continue some upper body stuff at home?

>>35548749
If you've given it a day of rest, yes, it's probably fine.

I'd only say "don't do" if your legs were completely stiff/locked up and it hurt like hell. If it's just the standard post-exercise low-key pain/discomfort you're fine to keep going.

>>35548752
>>35548767
Thanks! This gives me determination!

Non /fit/ fag here, not tryna get ripped just wanna be skinnier and lose my gut, recently I've been eating around 500 to 1000 calories a day while also doing some basic exercise, like pushups, pull-ups etc, and a bit of running, is this enough to lose my gut and become skinnier, or should I be lifting as well to develop muscle so I don't end up auschwitz mode

>>35548779
> 500 to 1000

Yikes. This is the sort of calorie count prescribed to literally bed-ridden, tiny women. If you're an average dude like most people here you're starving yourself.

I would recommend lifting for pretty much anyone regardless of their goals, yeah. For one, it will actually help you move fat much better/quicker, ignoring the other beneficial aspects (since it sounds like you just want to lose fat).

What you've described is a good start, but I'd recommend a combination of weight lifting and HIIT cardio for fat loss. HIIT is way, way, way more effective at moving fat than a half an hour jog/bike/etc session.

>>35543446

it's gains, that's what it is.

Should I put some more weights while doing SL? These feel piss easy, I cant even get a pump

How are you supposed to Bulk as a diabetic?
If I don't kill myself, my doctor will.

>>35548906
Sorry I can't offer anything more elaborate, but...

If it's too easy, put more weight on. If you're at an awkward in-between, maybe try more reps, but more weight is the better option 9 times out of 10.

>>35548955
I have no idea and honestly this question is extensive/specialized enough that you could make a thread on it if you wanted to.

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>Been on SS for over a year but not consecutively
>Stopped lifting in between a few times
Do I start SS again or move on to the next program?

>>35548984
Could you post progress pics for that 1 year? Curious.

>>35548984
I've asked a similar question before so I'll just give you the response I got (which turned out to be more or less true).

If SS is still posing somewhat of a challenge you to, continue that. Start SS again and carry it for a while (I don't really know how long... let's say, a month, maybe?), if you've determined that it feels too simple and you're not gaining much from it anymore, move on. But only after you've confirmed that SS isn't cutting it.

The idea is that generally you graduate from SS after sticking to it for about a year, so if you haven't been consistent...

>>35549005
Also, honoring this anon's request could help give a better answer.

when you measure the length of your penis, do you have the ruler pressed gently against the base or do you push through your pelvic fat until it reaches bone? there is at least a 1.5 inch difference between these two measurements (for me, anyways).

>>35549036
Uh, personally, I'd be measuring whatever the "usable length" is. So going by your description, the larger of the two numbers, since you'd push past that in theory if you were having sex.

(Also don't measure your dick, nobody wants to know your dick size and you'll just get hung up on it.)

I have trouble with rear dumbell flyes, even with 5kg dumbells(yes I'm a dyel), because I feel a stinging pain in my right shoulder. Every other shoulder exercise I can complete with no pain or problem. Yesterday I grabbed two 1.25s and two 2.5s off the weight rack and did tons of reps with those to warm the shoulder up and I was able to complete 3 sets of 8 with 5kg dumbells. The pain was still there (although a lot more manageable) so I'm afraid I might be on the road to shoulder snap city. Any thoughts on how I should treat this issue further?

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>>35548955
This guy manipulated his insulin to look ripped continuously. I don't know how he did it, but there are a lot of stuff on this on the web, just be careful if/when trying it out. You can also look for this guy in threads and ask him about it if you find him.

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I'm not seeing any gains from my shakeweight, any ideas on what the problem could be?

>>35549182
eat
food

Is there any reason to isolate calves if you have normal / big (at my current state in proportion) calves?

>>35549318
No, I don't think so. You do want some strength and shape to them, obviously, but if you're already happy with them, I honestly don't see why.

Someone else could correct me on this.

>>35541090
Where are your deadlifts

How can I tell if I've pulled a ligament or a lower back muscle?

>>35548804
How many calories should I be eating a day roughly then if I want loose fat quickly?

>>35549501
Don't aim to lose it "quickly" aim to lose it and keep it off. If you are losing more than 1-2lbs a week, (0.5-1kg) you are losing it too fast unless you are literally a blob on a reality show about people being winched out of bed. You want to calculate TDEE (google) and eat at 500 below. Track your intake using an app like myfitnesspal and if you stop losing weight, i.e. from monday to monday you don't change, lower intake by 100kcal every few days until you start again.

If you lose it too quick, you'll gain it all back just as quick.

Also, lift you mogoloid

>>35544872
Thanks for #4

Earlier today at the gym I couldn't help but notice the amount of mouth breathers there. Seriously what the hell, I saw many bad, bad cases. The guys basically had no chins even though they might have been pretty ribbed otherwise.

Got me shocked, what's wrong with men's jaws nowadays?

>>35547406
EC stack

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5'5
160lbs

Cut or bulk?

When doing a power clean can you lower yourself as much as needed like you do in clean and jerks? Or is the point of the lift to stand sort of upright?

What im trying to say is : is the power clean basicly the excact same as a clean and jerk without the jerk at the end?

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Posted the other day about bromocriptine while cutting with no reply.

My question: have you tried bromocriptine while cutting? Does it really work?

>>35550008
>5'5
Become a twink

>>35550053
Nah

Some caloric dense food? bulking bro here

>>35541066
I have 24" legs and just above 13" flexed arms... am i in t-rex mode?

>>35550076
You wanna get dirt nasty get some Ben and Jerry's bruv. Helping me me my daily goals with ease.

>>35550008
Cut to 145 u goof.

Healthy snack ideas?
I started paying attention to what I eat and started eating clean. The only problem is that I still crave for chips and other unhealthy stuff because that's what I used to eat.

Hey Fit, what do for 5 minutes and what do for 15 minutes?
Doing pomodoro and I have no idea, just doing pushups and working on my upper shoulder strength.
What else?

I tried walking out the squat rack with 90 kg on my back (low bar squat) and my back felt really stressed, like it couldn't support the weight. I usually squat 70 kg (still dyel), why does my back hurt with 20 kg more? Is it just because my back isn't strong enough and as my squat progresses my back does or what?

Just heard about the fatburner dexaprine. It is illegal here because some fatsos died from it. But is it really that bad? Because i hear the results are amazing. Even though it is banned it is still easy to get.

Skeleton here, hoping to make changes to my lifestyle and get into fitness.
Is it good to start a diet for bulking at the same time I start lifting, or is it better wait it out and start lifting after I've bulked a lot?

>>35550110
Celery, cucumber, carrots. Tip them in hummus or home made guacamole.

>>35550167
Start both at the same time, or else you just bulk fat, and You don't want that.

>>35550172
if bulking do that... hummus/guacemole are fucking calorie dense, especially if you're a hungry motherfucker like me.

>>35550215
A whole bowl of guacamole is 200 calories...

>>35550247
>implying i only have one bowl
10, 12, 30 BOWLS CMON

Is it better to use kettlebells or dumbbells?

>>35550108
I've been cutting for two months, lifting 6 days/week and have stayed at 160. 157 on an empty stomach

>>35550273
dumbbells, easier for progression

What's some routines to do with an injured ankle?

>>35541066
what's a good beginner routine besides SL and SS? And how long do I have it before I can move to an intermediate routine?

>>35541066
what strength routine did frank yang do for a year before he went on to splits?

>>35550323
Why you need something else than SL/ SS? And you move to an intermediate routine when you hit ~3pl8 squat

Should my lower back ache for several days after doing deadlifts? Also, is it normal for my bench/deadlift/squats to all be within ~10lb of each other when starting out? When people post their PRs bench always seems much lower.

I'm skinny as fuck, I weigh 53Kg and I want to put on muscle. I have my own equipment to a degree, but lack of motivation and idea where to start.
What do /fit/?

>>35550357
I'm asking because people always talk shit about both routines so surely there must be a holy grail for beginner routines that I dont know of

What are some core exercises that are not bodyweight exercises?

I want to strenghten my core but I'm a fatass and I cant do all the good core exercises

I decided to cut and looked to the sticky for answers and I noticed that on a cutting diet it says you're suppose to eat more than if you're both bulking and trying to maintain weight.
Is that really correct?
Shouldn't it be of 0.5 grams, per lb., or at least less than the other two since you're eating less?

>>35550413
And they are always dyels / beginners / CBT warriors without legs.

>>35550426
By eating more I'm talking about protein of course.

>>35550429
I meant to ask whether both are decent routines are not. I got my answer thankssss mang

>>35550266
This is why you're a fat piggie

>>35550376

I had the back ache when i first started and it worried me to. But it'll pass, its just your body wondering what the hell is happening now you're actually doing something instead of sat on your ass and its not used to it.

And yeah at the start everything will be low and close together but when you're squatting 12x a month and benching 6x it'll soon normalise

>>35550426
You should run / do more cardio, so you can eat more. When you eat more, its easier to maintain your muscle mass when they get enough nutrients.

But basically just reduce carbs and add protein. Atleast 1g of protons for every lean pound

>>35550444
Nice trips
>implying im a fatty
I was a fatty. I'm currently 72kg at 178cm

>>35550467
I already workout 5 times a week
3 times lifting, and 2 times cardio/body weight/abdominal exercises, but I haven't really been losing any weight.
Been stuck at 90/89kgs so I decided to count them calories.
But then again I also ate a lot of, white bread, carbs.

I also just checked the TDEE calculator and it left me confused since I've been using myfitnesspal to count my calories and it told me to eat between 1500-2000, but the sticky tells me to eat 2600.
Is the app I'm using just full of shit when it comes to recommending calories?

>>35550484
I'm guessing you stopped eating 30 bowls

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Is it possible to get this body if im 6'4 190? The guy in pic related is a manlet

>>35550593
Have someone repeatedly hit you with a mallet on top of your head for a while, it will compress your spine and give you the jacked manlet look.

>>35550581
Yes, Myfitnesspal is shit when it comes to recommending a diet. Don't use it for anything besides logging calories. TDEE calculators are far more accurate.

> I haven't really been losing any weight.
This indicates something wrong with your diet. There isn't some specific food that will makes you stop losing weight, it has everything to do with your intake. What's your height/weight/age/sex?

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>>35550593
No he isn't. Plamen Tsvetanov is 183cm.

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>>35550648
>This indicates something wrong with your diet
Well I should have said that I hadn't lost any weight until I started counting them calories
Started two weeks ago and I'm progressing slowly, and have lost one kg.
I'm pretty sure I wasn't losing weight before was because I ate a lot of bread and drank soda.
I've not cut out all of the soda, and limit the amount of white wheat I consume now and hope I'm on the right track.
I think I just need to eat more skyr
Anyway thanks for the advice m8, I appreciate it.

>>35550751
height/weight? Grill or boy?

>>35550762
183cm, 89kg guy.

I've been cutting for a while, I eat 2400kcal on lifting days and 2000kcal on rest days. My friends invited me for a hike next week, it's about 10km round trip. Any idea how many kcal I'd want to eat that day?

"If you fail to make 5 reps in the FINAL set, deload bv 10%"
This is written in phrakture's GSLP but I can't understand why in the final set. If I can't hit 5 reps in the first set how can I be able to hit 5 in the final?

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How do I achieve pic related?
I've only 3 days a week, around 1 hour each to go to the gym. What do I do to make it count

Current body here
>>35550633

>>35550815
The last set is where you're most likely to fail because of the fatigue of the first two sets.

Obviously if you fail sets one or two, discounting obvious reasons, you ought to reduce the weight a bit.

>>35550817
Meth she does meth

>>35550817
Get your hands on ephedrine and stop eating. That'll do the trick.

>>35541066
Been doing 50 push ups everyday bc why the fuck not. The first couple weeks I really felt it hitting my chest but now I feel nothing on my chest, just my arms getting tired.

1X20
2X15

Am I doing something wrong? Pretty sure my form is correct.

>>35550817
she sucks an incredible amount of cock, the protein keeps her thin. Needs to be in the 3-5 rep range a day and you should see this after a few months

post workout and progress pics

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I started gripping the bar like pic related because my calluses started becoming annoying when deadlifting or rowing, but I feel like my grip isn't as strong as mid-palm grip. Is this because I just started gripping the bar this way or it won't improve?

>>35550798
The thing you need to know about your diet is that you should be losing weight even when sitting in a chair all day. For this reason, you need to measure TDEE for "sedentary". According to my calculator, you are recommended about 2300 cal/day to maintain your body. For this reason, you should aim for a 400-700 calorie deficit.

Try to eat 1g of protein per pound of LBM (your weight minus any fat). Limit your carb intake to less than 120g a day, try to get in some healthy (monounsaturated) fats, and just makes sure you don't cheat your diet.

Best of luck mang.

>>35550873
That's muscle soreness guy. It goes away after a few weeks.

Former fatass here, now chubby guy
does lifting help with concentration? I can't study good anymore, due to depression starting around my alcoholic dad died which really fucked me up mentally
I've been getting better but I'm a shadow of my former self, I used to be one of best students in hs and mediocre in undergrad

how does lifting affects your life beside looking better and getting laid more? that's what I'd like but I'd like my mind back more

>>35550987
Lifting keeps you busy, but it won't magically fix your problems. This sort of stuff has gotta be figured out on its own man.

Sorry for your loss.

>>35551004
i am getting better though with concentration, but when I compare myself with my peers i get discouraged
I think my brain deteriorated as my body did, i need to train it as well
i used to read 50 books per year, now I can't remember last time I finished a book
even when I try i can't read for long
i had two exams recently and I studied for both more than average guy yet I had bad to mediocre results
and I was a guy who could study a day or two before exam and still get a decent grade

>>35551063
Do what you gotta do man. Sounds like you've got a problem I don't have any advice for.

Is anyone else bothered that so many routines are full of odd, or worse prime, numbers of reps and sets? Has anyone come up with a workout plan that only uses powers of 2?

>>35551152
stop being autistic.

>>35550959
So about 1700/1800 calories a day?
AIght mang, thanks

I've been doing coolcicada's PPL and I've hit my 1/2/3/4 milestone.

I'm getting kind of bored of this routine. I've been working out for a year and a half at this point. Would it be okay if I made my own routine or should I find a different one to follow?

>>35550751
Yeah I tried to cut before to without countring them calories. I thought I ate well but didn't lose a shit. I also ate quite a lot of bread.

Dropped bread, started doing more cardio and counting calories and now I'm making progress. Before I honestly started to wonder if I possibly just got a fucked up metabolism or some other thingy like stress holding me down, but it honestly is really just that simple that count your fucken calories. Eat less and you'll lose weight. I learned it the hard way and I spent 2 months """cutting""" while nothing happened.

>>35551503
I actually didn't eat enough for a while and my body basically started starving itself.

I was only eating like 1200 (maybe less) a day when my rec was 2200. Didn't lose any weight. Ate at maintenance for 2 weeks and did 1600 like a hawk, started losing weight. These metabolisms are a strange thing indeed.

I need long pants because it's kinda coldish in my gym. I was looking at some of the running tights on sportsdirect but haven't got a clue which ones can stand up to squatting and be comfy.

Anyone ever bought any compression pants or running tights form sportsdirect?

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>>35551063
Look for any metabolical problems like thyroid issues.

I have started taking lugols and it has somewhat improved my life.
Do not feel like dying anymore and do not be apathetic everyday.
It doesn'T mean you have to follow my lead.
Be inquisitive about your health.
Okay, now me.
Please give me some advice how I make a genuine OKCupid profile page.

This is what I have right now.

>>35551794
Make jokes, be sarcastic, pretend you're selling yourself as a product.

>>35551909
>>35551909
as a profile?
I don't understand what you are hinting at.

Im doing SL 5x5 and im stalling out on 40kg OHP. this will be my third time that I'm missing 1 or 2 reps on the last 2 or 3 sets :(
I've only.been lifting for 6 weeks. Is that a normal.weight to stall on?

>>35551940
A robotic description of what you like is boring, uptight, and a sign that you don't know how to socialize.

Let's say you're into video games, weight lifting, and movies.

You can say "I like video games, weight lifting and movies" and bore the fuck outta anyone coming to your profile.

Alternatively you can say "If you don't catch me at the gym, I'm probably watching the latest <blank> film or at home practicing some <video game>!" It gives your profile life.

Also try not to mention sex at all.

>>35551972
OHP is the hardest exercise to progress on. THere's a reason it's the 1 on 4/3/2/1

>>35552007
Thanks mate, so.im roughly 0.6 plate ATM. I'm doing just over 1pl8 squat with out much trouble so yea... Cheers

What are "diddly lifts"?

>>35552057
deadlifts

starting a routine and going to the gym for the first time

i've got one quick question before my first trip though

when they start off with 45? do they mean just the bar? or put 2 45's on both sides

>>35552057
Dead lifts

>>35552141
If its weight they are talking about so pure poundage, just the bar.
Are you doing SL 5x5?

>>35552166
>Are you doing SL 5x5?
yep

i've never been to the gym before so i'm going to look like an idiot doing the exercises wrong with just the bar

>>35552141
you always include the bar in your lifts, so 1pl8 would be 135 pounds (a 45 on each side + the weight of the bar)

>>35552190
>so i'm going to look like an idiot doing the exercises wrong with just the bar
No one cares. If you need to, ask for someone there to check your form. 90% of regular gym-goers are there to improve themselves.

>>35552190
I started that programming 6 weeks ago.
Just start with the bar m8

>>35541066
I'm already stalling at 265 deadlift b/c of my grips. I know this is still babby weight, but should I start with straps and continue my progression?

>>35552215
how are your chin-ups and dips going? Those can seriously help you improve grip.

Women and roids

Do women use steriods like men do?

Some of these crossfit girls seem to be very big and have very low bodyfat.

Which are natty and which are not?

>>35552389
You don't need roids for low bodyfat. Just do an EC stack

>>35552389

Women use roids, though different compounds than men (generally), to try to avoid some of the sides (like hair growth, voice deepening, etc). Depends on their specific sport/purpose.

Nearly all high level crossfitters are on a shitload of gear. Women do not look like that natty.

>>35541066
I am trying to accelerate my weight loss while lifting. Currently I am doing SL 3x per week and very little cardio (15 mins jogging after some workouts), but I want to bump this up.

What programs are intended for 4x/week lifting with cardio?

Doing pushups fucks with my wrists. I've tried pretending like I have a ball under my palm and pushing more with my fingertips, but my wrists always get sore after a few pushups. Should I just push with a fist, or is there something I can do to keep from fucking up my wrists?

If I'm trying to gain muscle, should I do cardio on my rest days? I would do cardio for an hour or longer these days. Cardio has been part of my routine for so long I feel like I should do it EVERY day

Also, I was thinking of having some caffeine before going to the gym. I see people love Mr Hyde but then joke about shitting blood afterwards. Whats a good amount to have / product?

>>35552506
I you can get bars, use those, but fists works too. I prefer to have a semi-soft surface when I do fists, because it can give bad callouses.

>>35552528
As long as you're eating enough to still be on a surplus after cardio, sure. The "cardio kills gains" thing is mainly a myth.

EC stack calls for a total of 600mg of caffeine a day (roughly 24 oz of coffee) in 200 mg doses. You can do caffeine pills, but you should ramp yourself up on them. Diving into 200mg will make you shake.

>>35549411
Not lifting for strength, and was having a hard time deciding where to put them (pull or legs?) so I added good mornings for dat dere posterior chain work as well as RDL.

what's the worse that could happen if I replaced all my calories with mass grower and took vitamins to supplement my diet?

>>35550038
help

>>35552595
I figure yeah. I'm just so accustomed to cutting and lost a ton of weight recently that I find it odd eating at a surplus most days haha

I've been having maybe 100 mg caffeine a day through some Protein Energy. Are there some caffeine products /fit/ recommends?

I'm trying to get accurate measurements in the morning, but I can't seem to poop when I wake up anymore. It's not like I haven't eaten anything, I have at least a pound of waste in me or something.

I'm currently on an EC stack, but this has been an issue since before too.

I'm slightly overweight - 5'10 190 lbs.
I've got no strength to speak of..

Bench 95 for 5x5

OHP the bar for 3x5 and 2 sets of 10-15(I can do more but I feel like my back is arching too much, have weak core.

Squat - was squatting 1plate but I took a break and now I'm down to probably 65-75 for 5x5.

Should I cut now and try for steady strength gains later during a bulk?

Or should I bulk now so that I actually have muscle to cut for?

Is Squat/OHP/Bench/Barbell curls good enough for all-around muscle development or do I NEED Pendlay rows and deadlifts? I feel like my form is suffering while trying to progress on rows(similar to back arching on OHP) and I don't have a trainer or anyone I can ask to give me fotm advice for deadlifts. I don't want to go to snap city. Don't squats work the same things as deadlifts to varying degrees?

Sorry about formatting, I'm on my phone

>>35552682
I just take generic caffeine pills. They're cheap. basically flavorless, and gives me a good jolt of energy.

>>35552665
Do it breh. Do it and then report in a thread three months down the line :D

>>35552689
Remember, bulking will gain fat no matter how lean you eat. Would you rather cut from 20% when you're muscular and have to eat a larger surplus, or learn proper diet and cut down to 12-14% before bulking?

>>35552700
And is there anything that would even come close to ephedrine in the US? Thought it was banned

>>35552714
I don't know which would be best. Cutting from 190 lbs to 15% bf would take a while and my understanding is that I'll have virtually no strength gains during the cutting process. I want to lift and progress now but I don't want to be obese by the time I start cutting(and potentially lose the strength gains during the following long cut).

Are these my only two options or am I misunderstanding something?

How far can push ups, sit ups, squats, and pull ups get me?
I don't expect to become Scooby with that, but I was wondering if I would cap out at Ottermode.

>>35552729
Pure ephedrine is banned, you can still get it in other forms.

Easiest to get is Bronkaid, an OTC medication that has 25mg of Ephedrine per pill in it. Pretty cheap too. Though you have to give them your ID so they can track how much you can buy. It's illegal to buy more than 9g (360 pills) in a month.

Since it's recommended to be on the stack for only a couple months at a time, you only need about 210 pills for 70 days. If you get nervous, buy it from a different store. CVS and Walmart are both very casual about it.

are sugar free sodas ok to drink?

Can anyone recommend a decent cheap skin caliper

>>35552747
You're lucky you're not in Skinnyfat mode, that's the worst to get out of.

Since you're considered overweight on the BMI index chart, I'd recommend cutting first to get your diet fixed up and lift 3x a week for minor strength gains. Also gives you time to get your form correct.

>>35552778
in moderation
EVERYTHING IS OK IN MODERATION

>>35552778
anything is ok in moderation.

>>35552775
Awesome, thanks for all the helpful advice, it's greatly appreciated. I really mean that.

I guess I'll buy close to as many pills legally then. Some articles say I should start off with 20mg to see how it works. Will I ever need to do two pills a day?

And should I be taking the ephedrine and caffeine right before I exercise? There's no problem having them at the same time I assume

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I plan on buying a weight bench for my home. I've spent two weeks in the gym and would rather make my own. I don't plan on maxing this thing out considering I am just starting but does it look alright for a budget bench? Is it better to wait a few more weeks to buy a better one?
http://www.walmart.ca/en/ip/stan-weight-bench/6000064578728

>>35552763
Yes you can, but it will take longer than with weights

>>35552793
What's a good goal weight? 160?

Also still wondering if rows/deadlifts are mandatory or if I can develop the same muscles less efficiently with squats/OHP/bench.

I've read that most lifts work your back muscles slightly, but obviously not as much as rows would.

Does deadlift work muscles that squat does not?

>>35552847
Now hold on a sec, I thought you were trying to gain weight?

EC stacks are recommended ONLY for weight loss. I thought you just wanted energy and for that I recommend just caffeine.

Do not mix EC stack and HIIT. Also avoid ephedrine if you're trying to gain weight, as it basically simulates light cardio at rest.

if its "calories in, calories out" how do things like soda, ice cream, sweets and so on make a person fat?

When is the best day to do pendlay rows, a day when I'm bench pressing or a day when I'm overhead pressing?

>>35552861
I think a good starting point would be 12% or 13% BF. So find out what your LBM is (your total weight minus fat), then multiply that number by 1.12

you've found your goal weight.

>>35552886
pls be bait

I cut out dips b/c my shoulder is fucked from a skiing accident in highschool, but chins are still coming along well.

>>35552886
It is calories-in, calories-out. Soda, ice cream, and sweets have next to no nutritional value to them and are basically just empty calories to someone's diet. An excess of sugar is also terrible for you and can cause diabetes.

HOWEVER

Calories are ultimately the main deciding factor in how you lose weight.

observe: http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/

>>35552869
Gotcha. Yeah I misread when I saw you included the EC stack with your explanation. I am trying to gain weight and build muscle so I will just do caffiene

When I do cut / want to lose the extra weight I will look into the EC stack. Should I just do light cardio with that? Still lift?

>>35552930
Definitely still lift, stay away from cardio on the stack.

>>35552926
>http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/
thank you

What's the best option for someone who is out 12 hours a day? I usually get home around 7 in evening looking for a good program to follow and tips from anyone else in a similar situation, is it better working out in the evening or morning?

>>35552491
I do SL day on day off each week brah

>>35552689
Look into rows, its helped my weak core cuz im a desk jockie

I gained a lot of fat but it seems to have gone straight to my bitch tits, ass and thighs. Is this because of low test/high estrogen? Anything I can do to naturally sort my levels out? I'm currently losing fat so I'm hoping that'll help.

>>35552858

I had one of those. You definitely want to wait and buy a power cage or at least an inexpensive barbell stand (that's what I have) + a flat/incline bench.
Getting swole will take years, you'll save yourself time and money in the long run because ultimately you'll feel limited by your equipment very quickly.

Also, a 28mmx2m bar is a good idea for a home gym, it's less expensive than a oly bar, can do the same except for super heavy dead-lifts and you can buy more weight (which is the real expense btw) and use the little one for dumbbells.

>>35552858
I bought similar and sold it a week later and bought a cage like u should have from the start.

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Should I cut or bulk? At this point I don't feel like I have enough muscle to justify cutting.

>>35553183
GOMAD

>>35553216
Going to buy milk now thx senpai

new here what is considered manlet?

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>>35553183
>>35553256
dude.. do some cardio for once in your life


>>35553312
manlet is like under 6'1-6'2 honestly, pic related

>>35553256
Ffs don't you retard, you will become a lard ass.

You should out down the sweets and do some cardio.. In b4 Muhhhh gainssss

>>35553256
He's just memeing dude don't do it. Cut, you really shouldn't bulk if you're already above 25% bf. No good reason to ever do GOMAD unless you are literally medically underweight skelly.

>>35542068
Low T is a possibility if it happens continually

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>>35553339
>>35553346

>>35553183

keep bulking

>>35553029
S M T W Th F S
A X B X A X B
S M T W Th F S
X A X B X A X

That's 3/4 -> 3.5 days per week brah. I currently do AxBxAxx / BxAxBxx, for 3 days a week.

I think I am going to push off a switch until I hit 185, then go to PHUL or PHAT.

I took creatine on two days Lyle doesn't recommend in ud2.0. (About 5 grams)

Should I do two days of psmf diet or just move on with the diet?

Failed 105lb x 5 on bench press today, making it two workouts now I've failed that weight.

It's hard to tell my long-term weight gain in these first couple weeks of lifting, but I have gained at least a few pounds since I started so I don't think eating more will really help.

I've been increasing squat by 5lbs per workout, today was 135. I was deloading on deadlift from where I started at 175 -- 165 today. I was rounding my back and have been ironing that out.

Will I see more overall gains once I max out all my lifts? Or is there probably a major form issue on the bench? Or... what?

>>35554946
Move on.

>>35541066
How do you deal with knee pain when doing deadlifts? It always gets hit when I raise and lower the bar, the knee being in the bar path and all.

So i have always been told by friends and family that i can never be this and that. And today a friend of mine and I my current life change with training and dieting. I know that he only wants to help but he is bringing me down most of everything.
I'm a big guy. I'm fat but i have a large body structure. My shoulders are really wide and my feets are huge.
Anyway, he told me that i will never get rips. I would get huge like one of those that pushes cars around etc. He also told me that my bodybuilding isnt health and i should do cardio or calisthenic movement training instead. I argued ofc, because it was my pride and my goals being crushed but it got me thinking.

My father and mother always told me that i will never get slim, because my body isnt that way.
My friends are telling me that i will never make it. I should get new friends, but i don't talk to a lot of peoples these days. Not people that share same interests anyway.

Can't i do what i want /fit/ ? This shit really got me down. It feels like people don't want me to change.

pic is what friend thinks will happen if i try to get fit.

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>>35556512
I failed to post the picture

hey /fit/,

I'm having trouble dealing with overjustification. When people tell me I look good or im making gains I tend to lose the motivation to continue pushing myself. I've read some articles about my issue and I have a theory I would like to run across you all... How do you stop an intrinsic motivation from becoming extrinsic? When I have an extrinsic motivation, I tend to pursue something with less intensity... <How do you devalue compliments in order prevent them from affecting you negatively>

>inb4 cocoon mode
I am trying, social person though

>>35557426
Keep fucking doing it or nobody will be telling you shit ? This is coming from a guy who lost 70 pounds, amazed friends and family, all that bullshit, fuck them, do it for you

>>35548260
OK sure I'll try that thanks

Started Stripped 5x5s and my body was on suicide watch. Went again this week and I no longer ahve that suicide watch feeling, just feel tired. ????

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>>35553183

watch this:
https://www.youtube.com/watch?v=Bz3AG-oCXTE

this guy says "bulking OR cutting" is bullshit and he actually knows his shit.

https://youtu.be/sIcX8suBk6ss
Can I get a form check?? Any tips?

Just saw a kneeling ohp. Every noob program recommends seated ohp if your ceilings are too low but kneeling ohp seems to be closer to standing ohp.
Any reason I shouldn't be doing kneeling ohp instead of seating ohp?

I'm doing PPL (only have barbell available to me), and do both barbell shoulder press, and upright barbell rows (the ones standing, pulling the bar vertically, I dont mean actual rows).

One focuses on lateral deltoids while the other is supposed to focus on anterior delts, and shoulder press is obviously a push exercise while the standing row is a pull.

Should I just do them on the same press day since they just work shoulders, or should I continue to just do them in their respective push/pull days, since they work seperate parts of the shoulder anyway

Why am I so fucking weak?
My incline Bench is at 65kg because I had shoulder impingement for a year, my OHP is at 50kg and my Deadlift is at 110kg.. I've literally seen skinny girls pull more weight.
I'm 172cm at 84kg and 22%bf - why am I so fucking weak? Where is that superhuman manlet strength everyone is talking about?

>>35561197
>why am I so fucking weak?

it just takes time.. everyone here acts like they walked into the gym and where throwing around x2 body weight on everything with in 6 weeks. It's mostly bs outside of maybe some super nig who was already jacked to shit from lifting up every rock he could find looking for his missing father.

it took me a couple of years to get a 225x8 incline bench and 165x6 OHP. Still bitch level e-stats and clearly I had set backs from being hurt here or there. Also I'm not doing any sort of hardcore 5 day a week program or anything.

but that said, at least I'm honest about it... everyone acts like the only path is program blahblahblah in X amount of time. The reality is you can get there a whole lot of different ways as long as a person just keeps going to the gym a few times a week.

>>35561313
Thx anon that gives me hope.. even though I can't even fathom how my body would ever be able to bench 225lbs or deadlift over 400lbs.. you're right though - around here everyone seems to be pulling that easily

what does high test mean?

Currently pic related 173cm 86kg of pure fat bastard.

I lift 3 times per week, every time i go to the gym i jog 10 minutes to get there and 10 minutes back. Also 1 day a week i do 30 minutes of constant rate swimming.

Eating at 1500 cals, can i expect to lose 1 kg of fat per week? how long till i look good? 80kg? 75?, maybe 70?

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>>35563432
forgot pic

What weight is 1pl8 in kg?

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just started pic related today. wtf are backward flanges?

>>35563432
We almost look the same.. I'm 85,4kg @ 1,72m. I currently eat 1784kcal and go to the gym every day (push/pull) so you should definitely lose at least 1kg a week if you eat 1500kcal.
Looking good.. depends how you define good. At 75kg you wont look like a fat pig anymore but you'll be far from looking good by fit standards. I'd say cut to 70kg and slowly bulk from there (meaning 500kcal over maintenance), at least that's what I will do

>>35563829
seems like a troll pic

>>35563640
dude you have like 0 muscle mass